Is Salmon Skin Safe to Eat? Here’s What a Seafood Expert Wants You to Know

Salmon is one of the healthiest and most beloved fish to prepare, and if you enjoy the skin, there’s no reason to throw it away. In fact, salmon skin is packed with essential minerals, omega-3 fatty acids, vitamins B and D, and other nutrients. Additionally, it provides a delightful crunch when baked or pan-fried.

Prefer your skin tender? That’s totally doable too. If you’d rather enjoy the skin on its own, you can also cook it separately from the rest of your salmon. Keep reading to discover how to savor every part of your salmon, including the skin.

Can You Eat Salmon Skin?

Absolutely! Eating salmon skin is a great idea. It's rich in omega-3 fatty acids and provides vitamins D and B, according to Steven Wong, a salmon expert and fishmonger. Many people actually prefer the skin for its rich flavor, crispy texture, and nutritional value. Whether you're grilling salmon steaks, preparing filets, or making salmon chunks, both fresh and frozen salmon skin are perfectly safe to eat. In fact, crunchy salmon skin rolls are a popular item at sushi bars across the U.S.

Is Salmon Skin Good For You?

Salmon skin is indeed beneficial for your health. It contains essential nutrients and omega-3 fatty acids, along with natural fish oils that can lower cholesterol, help manage blood pressure, reduce arthritis discomfort, and even prevent heart disease. Additionally, the grayish layer between the salmon skin and pink flesh is nutrient-dense, making it a valuable part of the fish.

Omega-3 fatty acids are widely recognized for their health benefits, especially in protecting against cardiovascular disease and lowering triglycerides. One of the key components of omega-3s is alpha-linolenic acid (ALA), which the human body cannot produce. By eating salmon, you are ensuring your body gets this essential fatty acid, and keeping the skin intact helps preserve these nutrients during cooking.

Are There Any Risks With Eating Salmon Skin?

In general, salmon skin is safe to eat, but there are some important considerations. Like all food, salmon can be exposed to environmental pollutants in the air and water, which may impact its safety. Some salmon have been found to contain polychlorinated biphenyls (PCBs), chemicals that were used before 1980 but have since been banned.

PCBs enter water sources through spills and are persistent, meaning they do not break down easily. These chemicals can accumulate in fish and other food sources like crops and plants. As carcinogens, PCBs are also associated with congenital disabilities.

Another potential contaminant in salmon is methylmercury. This neurotoxin accumulates in the fish over its lifetime, making it hard to avoid unless you completely cut out salmon from your diet. High levels of methylmercury can be dangerous, particularly for pregnant women, as they may pass the chemical to their unborn child.

While both PCBs and methylmercury can be found in salmon, they tend to concentrate in the skin. If you're worried about these chemicals, the safest option is to avoid the skin altogether.

How to Cook Salmon Skin

Salmon skin can be cooked right along with the fish. As Wong suggests, 'I enjoy pan-searing salmon with the skin facing down first. I heat the pan on high to give the skin a great char, letting it sit there for a few minutes. Initially, the skin sticks to the pan, but after about three minutes, it will curl and crisp up.' Here's a simple guide to achieving that perfect sear.

1. Preheat your skillet on high heat. Once hot, add about 1 tablespoon of oil to coat the pan.
2. Ensure the salmon skin is completely dry by patting it with a paper towel or tea towel before placing it in the pan.
3. Score the skin lightly to improve texture (avoid cutting into the flesh).
4. Place the salmon in the pan with the skin down and cook for 3 to 5 minutes, until the skin curls and crisps.
5. Let the salmon cook mostly through with the skin side down. It’s done when the center reaches 140°F; a meat thermometer is the best way to check. When nearly cooked, flip the salmon and cook the flesh side for about 30 seconds.
6. Transfer the salmon to a plate, skin side up, to keep the crispiness. Serve and enjoy!

How to Remove Skin From Salmon

If you'd prefer your salmon without skin, just ask your fishmonger to remove it when you buy it. You can take the skin home to make crispy salmon skin, or if you're not a fan, dehydrate it to make a healthy chew for your dog or cat. Unsure whether to leave the skin on or not? You can easily remove it yourself. Boil a pot of water, then pour it gently over the skin. The heat will loosen it, and you can peel it off with your fingers. Start by testing a small area to make sure the water is hot enough to separate the skin from the meat. If it doesn't work the first time, repeat the process with more hot water until the skin comes off easily.

If that seems too tricky, simply use a sharp chef’s knife to slice under the edge of the skin and pull it off while gently wiggling the fish.